Got my first SEO assignment, but have a couple of questions

After a couple of years of reading, leeching and experimenting I have finally been given the opportunity to do the off site SEO for my friends website. Now this site is a proper high end interior design site and so all SEO will be done white hat (a little software to speed up registrations etc you know what I mean).

My first question though is this, when white hatting a little work can take a lot of time, ie finding blogs creating web 2 writing genuine articles, sure some of this can and will be outsourced. My friend had a quote from a legit SEO company uk based, (by the way all this is uk based). They said that they would start off by dedicating one day per week to his seo and that would charge x amount. Now in UK charges X amount is fine for a days work for an independent but what I would like to know is how much work would they probably have been hoping to achieve in that one day. Now I know this would come down two what strategies and methods they were going to use but in your own words please try and explain what you think a uk based seo firms employee would try to complete in a day.

The main reason I ask this is to give me confidence in what I will be charging as I do not want to under charge yet I certainly do not need to over charge.

If my question is a little pants, please let me know what needs more clarity.

If I were to say I can write 5 articles, submit manually 5 web 2.0s with pictures uploaded to photo sites and video created on you tube. Identify and post to 2 quality guest blogs 300 word posts and then finish all this off with a bit of social bookmarking, profiling and blog comments, does this sound a days work or more or less.

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